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Please send us a voice memo, drawing, or letter at hello@likeyoupodcast.com. We play a voice memos from listeners either at the beginning of an episode or during the affirmation segment of the episode. If your child wants to be included, record a voice memo and send it to us. Your child can introduce themself and then say a favorite affirmation, sing a line from a Like You song, say what they like about the show, or share whatever they feel! Keep it short (10-20 seconds). For more info on how to record and send a voice memo, see this post.

Like You is a production of Perpetual Motion. The show is written and produced by Noah Glenn. The show’s artwork was illustrated by Mia Saine. Episode art is created by Lindsey Glenn.

This episode features original music by Noah Glenn. 

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Noah: This episode of Like You is sponsored by Hatch. Mindfulness can help you wind down before bed, and the Hatch Rest has exclusive content to help. Learn more about Hatch in this episode’s show notes and get $5 off Rest with code LIKEYOU. And as always Like you is made possible by our subscribers on Patreon and Apple Podcasts. Subscribe now for bonus content and other subscriber perks. And now on to the show!

[intro music]

Noah: Hello! I’m Noah and this is Like You, a mindfulness podcast for kids. I’m so glad you’re here! On this episode, we’ll turn ooey-gooey and imagine being marshmallows as we slowly melt head to toe. So listeners of all ages, find a place to listen where you feel comfortable and safe. I invite everyone listening to be a part of this podcast – That means you! You can use your imagination, share your thoughts, and speak up when I ask questions or invite you to say affirmations. Of course, if you’d rather just think things quietly in your mind, that’s ok too.

This episode is going to be a very relaxing, unwinding episode. One thing that can keep us from relaxing is when our mind is busy with lots of thoughts. Do you ever feel like there are a million different thoughts bouncing around in your mind? Maybe there are some ideas for a game, some memories from the day, a few worries, some plans for tomorrow, some dreams about your future, some questions about life. Right now we’re going to try a breathing exercise to help calm your body, clear your mind, and help you feel a little bit lighter. Imagine holding a big basket with both arms. You might close your eyes if that helps you imagine better. Now imagine that big basket is full of all your thoughts and ideas from the day. It’s a heavy basket because there are so many thoughts inside it. Now imagine that with each deep breath you take, one of those thoughts  is removed from the basket and placed into a trunk. The thoughts will all still be there waiting for you when you’re ready, but for now we’re going to let them go so we can relax. Let’s try a deep breath together.

Take a long deep breath in through your nose 1-2-3. Hold it for a moment, then breath it out 1-2-3. Imagine your basket feels just a tiny bit lighter as one thought gets removed. Now take a few more breaths. Breathe in 1-2-3. Hold it. And breathe out 1-2-3. Breathe in 1-2-3. Hold it. And breathe out 1-2-3. Breathe in 1-2-3. Hold it. And breathe out 1-2-3. A few more thoughts are gone and the basket is noticeably lighter. Let’s keep going. Just 2 more breaths and the basket will be empty. Breathe in 1-2-3. Hold it. And breathe out 1-2-3. Last breath in 1-2-3. Hold it. And breathe out 1-2-3. Now your basket is empty. It feels light, almost weightless. And you set it down, ready to relax.

Now on the count of 3 we’ll all say I like me. 1-2-3 I like me!

I like you too. Your thoughts are important, and so is your rest.

Now let’s relax as deeply as we can. We’ll use our imaginations again to help. Imagine that we are going to make s’mores. You know – graham crackers, chocolate, and a gooey melted marshmallow – and you are going to be the marshmallow. First, puff yourself up like a marshmallow. Puff out your chest, take a deep breath, and stretch out your arms. Now relax. I recommend lying down for this one if you’re able.

A marshmallow loves nothing more than melting down into an ooey-gooey sticky pile of goo. And right now you’re going to melt like a marshmallow. Imagine a comfortable warmth running through your whole body. We’ll start at the top of your head, and relax each part of your body as we make our way down, melting like a marshmallow as we go.

First your head. Let it relax as you imagine it melting, drooping down loosely. Let your whole face melt. Relax your eyebrows. Loosen your cheeks. Drop your jaw. Now move down to your neck. Let your neck relax as it melts. Now relax your shoulders. Relax your arms. Let them sink into the spot where you lay, as you continue turning to goo. Now relax your tummy, let it get totally loose. Relax your hips. Loosen up your legs. Let your feet drop. And imagine each toe beginning to drip as your marshmallow melts. Take a few moments to just relax and stay loose and melty. You are a perfectly melted marshmallow almost ready to turn into a s’more. Imagine a comfy warmth through your whole body. If you notice any part of your body getting tight or tense, check back in and help it to relax. Continue breathing deep as you relax the most you’ve ever relaxed.

Now to finish our s’more we still need a graham cracker and some chocolate. Imagine the graham cracker is your bed, or the couch, or the floor, or wherever you’re lying right now. If you have a blanket, pull it up comfy and cozy and nestle in.

Since chocolate is sweet, we’ll say a few positive and sweet affirmations to represent the chocolate. You can say them out loud or inside your head. I’ll say each affirmation twice. So you can listen the first time, then say it with me the second time. Here we go.

I love myself exactly as I am.

I am enough.

I have everything I need right now.

I am thankful for this moment.

I am beautiful inside and out.

I will speak kindly to myself.

I deserve to be loved.

There’s no one better to be than myself.

Now let’s take a few slow, deep breaths as we wind down our time together. If any of those affirmations stood out to you, feel free to write them down, or just store them safely in your mind to say when you need it. If you have an affirmation that is special to you, I would love to hear it! You can even send a recording of an affirmation to play on the show. Have a grownup check our website or show notes for more information.

I’d like to end this episode with a song called Head to Toe. As you listen, you can practice relaxing each part of your body from head to toe. Or just relax and listen as I sing.

I breathe in
I breathe out
I wander head to toe
And I check things out
My head is loose. My shoulders too
My neck and my tummy know just what to do
My arms and my legs are letting go
I’m relaxed from my head down to my toe
I breathe in
I breathe out
I wander head to toe
And I check things out

I can’t wait to spend some time together again soon. Until then, I like you, I’m proud of you, and I’m glad we are friends. Have a happy and peaceful day.

Like You is a production of Perpetual Motion. It is made possible by our subscribers on Apple Podcasts and Patreon. Become a supporter by tapping “subscribe” on our show page in Apple Podcasts, or by visiting Patreon.com/likeyoupodcast. You can also tell your friends about the show or leave a 5 star review wherever you listen to podcasts. Like You is written and hosted by me, Noah Glenn. I also composed and performed the Like You theme music and other music that appeared in the episode. Our podcast cover art was illustrated by Mia Saine. Our episode art is created by Lindsey Glenn. Grownups can find more information about Like You by visiting our website at likeyoupodcast.com. Thanks for listening.